Week 5
Week 5 is designed to progressively increase strength and conditioning intensity by introducing heavier loads in strength sessions and more challenging METCONs. This intention is to build on the progress made in Weeks 1-4, laying the groundwork for the peak weeks that follow while ensuring a balanced approach to strength, endurance, and mobility.
Focus:
Progressive Strength Development: Increase load and volume in primary lifts, working in the range of 75-80+% of our 1RM to develop power, improve proficiency, and confidence in technical movements.
Balanced & Varied Conditioning: Using conditioning workouts that combine aerobic capacity with functional movements to further enhance stamina and work capacity.
Accessory Work for Stability & Control: Targeted accessory exercises to improve core stability, shoulder strength, and leg endurance, which will support the main lifts and improve overall balance in the body.
Recovery & Mobility: Maintain and enforce active recovery practices and structured cooldowns to support muscle recovery, mobility, and prepare the body for increased intensity in the coming weeks.
Goals:
Increase Strength & Technical Proficiency: Progressively load main lifts to challenge the muscles and build strength while maintaining proper form and technique under moderate-to-heavy loads.
Enhance Conditioning & Work Capacity: Develop aerobic and anaerobic capacity through conditioning workouts that test endurance, speed, and power in varied movements.
Develop Muscular Endurance & Stability: Incorporate accessory work to strengthen smaller muscle groups, improve stabilization, and prepare the body for heavier loads in the coming weeks.
Improve Mobility & Recovery Practices: Ensure cooldowns target tight areas and improve flexibility, setting the stage for optimal performance and minimizing injury risk as the program intensity ramps up.